Thursday 19.02.2026
- Kat
- 1 day ago
- 2 min read
Conditioning:
Gymnastics Cycle Week 7 - On the minute work and accessories:
A. 20 min AMRAP for quality:
20 Cossack Squats
10 Bird Dog rows (e side)
5 Single Leg Anchored Deficit Sit Ups (e side)
20 Feet Elevated Diaphragmatic Breaths with a Posterior Tuck
10 Banded Overhead Lateral Side Bend (e side)
5 DB External Rotations
B. 15 min AMRAP:
200m Farmers Carry (24/16kg)
15 Burpee Box Jumps (24/20") *Step down
10 Renegade Row w Push Up (22.5/15kg)
5 Dog Sled Pull & Push (5m, 80/55kg) *Up and back = 1
Skill & Strength:
A. See Fitness
B. 15 min AMRAP:
3 Strict Muscle Ups (low ring w feet on ground)
3 Weighted Pistols (e side)
6 Hanging Leg Raises
9 Bent over Overhead Y Raises
Comp Class:
A. 12.2
10 minutes for max reps:
30 Snatches at 35/25kg
30 Snatches at 61/35kg
30 Snatches at 75/45kg
Max Snatches at 94/54kg
*You must change your own plates.
Compare to 4/8/23
Matt Bl: 83
Liz B: 92
B. Burpee Progressions:
5 Rounds for time
24 Bar Facing Burpees
- 30 sec light walk in between -
*Bar Facing Burpees @ .5 sec faster than your sec/rep speed from initial test
*Rest 3 minutes halfway if you fall off pace
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
